Every :30 seconds for 5 minutes
1 banded deadlift @ 80% of heaviest 3 rep

In teams of 2 or more, complete relay style:
15 min AMRAP
20yd sled push 275/185
20 sit ups
20yd sled push
10 Power cleans 115/75
Each athlete completes one full round then rests while the next athlete completes a full round

Comp HW:
Reverse Hypers 3x20

3 rounds not for time
20 GHD sit ups
20 GHD hip extensions 45/35
10 Glute/Ham raises
10 Back extensions


CrossFit Journal: The Performance-Based Lifestyle Resource